| Kata would be the obvious answer, especially if | | | | human growth hormone release (an effective fat |
| you have not heard of Dr Tabata. So, you could | | | | metaboliser), relatively lower post-exercise |
| be easily forgiven for jumping to that conclusion, | | | | appetite. Whatever the cause, fat loss |
| after all, kata practise is an essential part of your | | | | accompanies exceptional improvements in fitness |
| black belt test. Karateka, good Karateka that is, | | | | with Tabata protocol workouts. |
| know the importance of being in excellent | | | | All of this is great but what really lends this |
| condition on grading day. Nothing less than tip top | | | | method of training to preparation for the black |
| conditioning is acceptable. That's where Dr. | | | | belt grading is the versatility of the protocol. While |
| Tabata's method of fitness training comes in. | | | | Dr Tabata used cycle ergometers (stationary |
| Tabata protocol workouts allow you to glean | | | | bicycles) in the original study, absolutely any cardio |
| maximum benefits from minimal effort. Well, | | | | type exercise can be employed. |
| perhaps 'minimal effort' should read 'minimal time'. | | | | While you could copy Dr Tabata and simply train |
| To be clear, the protocol requires you to perform | | | | sprints on an exercise bike, wouldn't it be more |
| single timed sets of 20 second MAXIMAL effort | | | | fun to use Karate techniques or drills? The Tabata |
| followed by 10 seconds of rest, repeated eight | | | | protocol allows you to incorporate almost any |
| times. That equates to a four minute workout, | | | | type of cardio movement into your Karate |
| which, to be fair needs to be augmented by | | | | workouts. You can choose whatever you like as |
| warm up and cool down, but nevertheless the | | | | long as the techniques can be performed rapidly |
| whole thing can be done in ten minutes. | | | | at a high intensity. |
| Tabata's original study showed that performing | | | | You must emulate the intensity of the cycle |
| this routine five days a week for six weeks, | | | | sprinting in the original study, plodding through a |
| aerobic capacity improved by 14% while | | | | kata won't cut it! Karate strikes on a heavy bag |
| anaerobic capacity increased by a colossal 28%. A | | | | will, so long as you go flat out. It has to be |
| fringe benefit of the Tabata protocol is fat loss. | | | | maximal effort, nothing else will do. Don't cheat |
| Any high intensity interval training method will burn | | | | yourself, smash out those reps! |
| fat, fast. One reason for this is the post-exercise | | | | Of course you will need to train your katas for |
| thermogenesis effect; raised metabolism, which | | | | your black belt test, Karate demands this, but |
| goes through the roof with Tabata protocol | | | | you'd be foolish to concentrate on this aspect and |
| training, burns fat for several hours after exercise | | | | ignore your fitness. Use Dr Tabata's method to |
| has ceased. | | | | sky-rocket your cardio so you can handle the |
| Other factors have been suggested to contribute | | | | fitness side of your black belt Karate test, |
| to Tabata protocol fat loss; gain in muscle mass, | | | | comfortably. |